How to Count Macros for Weight Loss
How to count macros for weight loss: set calories, then protein at 1.2–1.6 g/kg, fat at 20–35% and carbs last. See the math for 1,800 kcal.
Daniel Reyes · · 6 min readThe Calsa blog
Calorie counting, with the math shown, page 14
Daniel Reyes · · 6 min readHow to Calculate Your Protein Intake in Three Steps
How to calculate protein intake: multiply weight in kg by 1.2–1.6 g. Examples by pounds, the weight to use, percent of calories and food-by-food math.
Daniel Reyes · · 5 min readHigh Protein Waffles: 16.9 g of Protein in Each Waffle
High protein waffles: one waffle has 16.9 g of protein and 213 kcal, against 5.9 g for a plain one. See the grams, swaps and a no-powder batch.
Claire Donovan · · 5 min readHigh Protein Salad: Three Recipes With 30+ Grams
High protein salad recipes with 32–38 g of protein per bowl, built from USDA records with grams. See which toppings give the most protein per calorie.
Claire Donovan · · 6 min readHow Many Calories Should I Eat a Day by Age?
How many calories should I eat a day by age? Adults need 1,600–2,400 kcal (women) or 2,000–3,000 kcal (men). See the table by age and activity.
Daniel Reyes · · 6 min readHigh Protein Chia Pudding: Grams, kcal and kJ
High protein chia pudding: plain has 11.8 g of protein, Greek yogurt takes it to 22.1 g, whey to 36.8 g. See kcal and kJ for each build.
Claire Donovan · · 4 min readHigh Protein Foods for Weight Gain: Protein and Calories
High protein foods for weight gain, from USDA data: peanut butter, lentils, ground beef, eggs and milk, with protein, kcal and 300 to 500 kcal add-ons.
Claire Donovan · · 5 min readHigh Protein Peanut Butter: What a Spoonful Really Has
High protein peanut butter: regular has 7.7 g of protein in 2 tbsp, under the 10 g a US label needs. See how powdered peanut flour reaches 16.7 g.
Claire Donovan · · 5 min readThe 2025–2030 Dietary Guidelines on Protein Intake
The 2025–2030 Dietary Guidelines set protein intake at 1.2–1.6 g per kg a day, or 84–112 g at 70 kg. See what changed since 2020 and how it looks in food.
Claire Donovan · · 5 min readHigh Protein Pasta Salad: 26 g per Serving With Chicken
High protein pasta salad with chicken has 26.2 g of protein a serving, against 6.9 g without an add-in. Six versions summed from USDA records.
Claire Donovan · · 5 min readHigh Protein Breakfast for Weight Loss
A high protein breakfast for weight loss: five breakfasts with 26–28 g of protein for 265–409 kcal, plus what trials say about eating breakfast at all.
Claire Donovan · · 7 min readHow Many Calories Should Breakfast Be?
How many calories should breakfast be? About 400, or 20–25% of your day. See four breakfasts built from USDA records, from 300 to 600 kcal.
Claire Donovan · · 4 min read
